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Sources of Folate. Food. Folate is found naturally in a wide variety of foods, including vegetables (especially dark green leafy vegetables), fruits and fruit juices, nuts, beans, peas, dairy products, poultry and meat, eggs, seafood, and grains (Table 2) [ 3, 7 ].ntake recommendations for folate and other nutrients are provided in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board (FNB) at the Institute of Medicine (IOM) of the National Academies (formerly National Academy of Sciences) [ 2 ].
Good sources of natural folate include beans, various greens, sunflower seeds, and many other fruits and vegetables (seeâNatural Folate in Foodsâ). Since 1998, folic acid has been added to most enriched bread flours, cornmeal, pasta, rice, and other grain products in the U.S. and Canada.